Best of both worlds

So i have finally been gaining some mass and putting on some weight. But now i have a problem. Lately, i have been lifting heavy with low reps, but now i need to get my endurance. Mainly to increase overall strength and endurance, getting ready for the navy. I need to get in the best condition of my life, but i still wouldnt mind putting on some more size. So i was thinking of doing like ever week or every other to switch workouts. Lets say one week to do low rep, high weight. Then the following week to do high rep, low weight. Some variation of that. What would be best?

If you want to be a Navy seal you're going to have to focus all your training for that goal. With the amount of endurance work they do, you don't need to worry about getting any bigger. You obviously need some strength, but you also need a ton of strength endurance and aerobic fitness. I used to go and give nutrition lectures to the Air Force special forces training classes and the physical training they do is brutal. I would also recommend the previously mentioned crossfit-type programs as they incorporate a bit of everything and will help build the kind of endurance you will need.

Read through the site and figure it out then. The link you posted isn't even close to the kind of conditioning work you need to be doing for the SEALs. There are faq on the site that explains the exercises. They are very tough, usually taking 1-2 hours to complete. Calf raises, shrugs, curls, triceps work? That's not what you need to be doing for conditioning work. Maybe if you're remedial and need to get to a base level first then it will be alright. If you are serious about the SEALs and not just BSing, you need to work harder than you ever thought you could/would. Don't be a puss and look for an easier way out. This is legit conditioning that many SEALs actually do.

but seriously, i need to get 4 miles under 29 minutes. running a little farther every run, 3x a week

Running that distance in that time alone might get you into the program but you will crash and burn if you don't do the rest of the conditioning of the program. A lot of the workouts are long and tough to help develop mental toughness so you won't quit when things get hard. Good luck man, post your workouts on here when you start doing them and how you're doing at them. Smash it.

Ya it is going to be one of those u will quit mentally way before u do physically. The sport/activity I can most equate this to is wrestling. Find someone who is willing to push u further than u could possibly push urself bc that is what they r going to do.

Do you want to do today's workout tomorrow or start with tomorrow's workout tomorrow? They suggest splitting the two workouts up for the first week or so but if you want to do it at the same time you're more than welcome to.

i did the pullups, bench press, crunches, but couldn't do the sand bag exercises because i didnt have a sandbag, working on getting one. i didnt know if im suppose to do all the work capacity, strength and durability.